Friday, 13 October 2017

TODAY'S KALAM How to stay healthy despite working night shifts

Working the Night Shift? How to Cope?












 

Night shifts can raise risk of heart attacks and strokes by more than 40% Researchers analyzed the results of 34 studies involving two million people






 

Working in night shift? Here's how to manage your sleep - http://www.rediff.com/getahead/slide-show/slide-show-1-health-working-in-night-shift-how-to-manage-your-sleep-better/20111107.htm

 

Shift Work: How to Handle Sleep, Life - http://www.webmd.com/sleep-disorders/features/shift-work-how-to-handle-sleep-life

 

Shift work and ill-health - http://www.wsws.org/articles/1999/sep1999/shift-s06.shtml




From: Sreenivasa Prasad Rao Sarvaraju
Sent: Tuesday, October 23, 2012 4:17 AM
Subject: How to stay healthy despite working night shifts

At home


Have dinner at least 3 hours before the shift begins.
Reason: In 3-4 hours, the food is almost digested, even a reasonably heavy meal, so there’s less chance of you feeling heavy or drowsy.

After returning from work don’t jump into bed immediately. Sit and relax for a half hour, watch TV or read a book before going to sleep.
Reason: Your body needs some time to get into comfort mode; plus it will also give your body-clock some time to adjust.

Draw the curtains, shut out all light from the room before sleeping.
Reason: Most people’s bodies are programmed to stay awake during daytime; so sleep doesn’t come easily in the mornings.

A slightly audible drone in the room, like that of a whirring fan or the ac, can help induce deeper sleep.

Switch off your mobile phone and tell the family not to disturb you for 6 or 8 straight hours.
Reason: you require at least 3 to 5 hours of uninterrupted sleep to allow the body to be fully refreshed and recharged for another day’s work.

Soon after waking, go out for a brisk walk of about 30 minutes, everyday.
Reason: Brisk walking is known to boost your metabolism, recharge your lungs. Make it your staple dose of daily exercise

At work

Restrict yourself to 2 or maximum 3 meals, none of which should be heavy. Remember these keywords: “High-fiber, Low-sugar, High-protein Low-fat’
Reason: Heavy meals, especially comprising high-fat foods like cheese, egg-yolk, red-meat, foods cooked/fried in fatty oils will tend to make you sluggish. Sugary foods/beverages will unnecessarily pile on the bulge as you get less exercise
 (unless you’re a cop or a nurse on night duty).







 

AVOID:



Thanks & Regards
S. Sreenivasa Prasad Rao

Smiling, Sharing, Loving, Caring and Helping are my five main weaknesses

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